Vitamins are essential for maintaining good health and preventing a wide range of diseases. They play a vital role in the proper functioning of our body's systems and are necessary for growth and development. While many vitamins can be obtained through a balanced diet, it can be difficult for individuals following a plant-based diet to meet their daily needs for certain vitamins. In this blog post, we will explore the top 10 essential vitamins your body needs, and their plant-based sources.
Keep reading!
Vitamin B12:
This vitamin is essential for the proper functioning of the brain and nervous system, as well as the formation of red blood cells. It is not naturally present in many plant-based foods, so those following a strictly plant-based diet may be at risk for deficiency. Plant-based sources of B12 include fortified nutritional yeast, fortified plant-based milk, and fortified breakfast cereals.
Vitamin D:
Vitamin D is important for bone health and the body's ability to absorb calcium. While the body can produce vitamin D through exposure to sunlight, many individuals may not get enough from sun exposure alone. Plant-based sources of vitamin D include mushrooms that have been exposed to UV light, fortified plant-based milk, and fortified orange juice.
Vitamin A:
This essential vitamin is crucial for maintaining healthy vision, skin, and immune function. Some of the best plant-based sources of Vitamin A include sweet potatoes, carrots, and spinach.
Sweet potatoes, for example, are not only delicious but also packed with Vitamin A in the form of beta-carotene, which the body can convert into retinol, the active form of Vitamin A. Carrots, too, is an excellent source of Vitamin A, and they can be eaten raw, cooked, or even juiced for a quick and easy Vitamin A boost. Spinach is another great option for getting your Vitamin A fix, and it can be enjoyed in salads, sandwiches, or even smoothies.
Vitamin C:
Vitamin C is a powerful antioxidant that helps the body maintain healthy skin, and blood vessels, fight off infections, and support the immune system. Some of the best plant-based sources of Vitamin C include oranges, strawberries, and bell peppers.
Oranges are probably the most well-known source of Vitamin C, and for good reason: just one medium-sized orange can provide more than 100% of your daily Vitamin C needs. Strawberries, too, are an excellent source of Vitamin C, and they can be enjoyed fresh or frozen for a sweet and juicy Vitamin C boost. Bell peppers, especially red and yellow ones, are also rich in Vitamin C and they can be eaten raw, cooked, or even roasted for a delicious and healthy snack.
Vitamin E:
Vitamin E is an antioxidant that helps protect cells from damage. It is crucial for maintaining healthy skin, eyes, and immune function. Some of the best plant-based sources of Vitamin E include almonds, sunflower seeds, and avocado.
Almonds are an excellent source of Vitamin E, and they can be enjoyed as a snack, added to oatmeal or yogurt, or even used to make almond milk. Sunflower seeds are also a great option for getting your Vitamin E fix, and they can be enjoyed on their own or added to salads, sandwiches, or trail mix. Avocado is also a great option for getting your Vitamin E fix, and it can be enjoyed in guacamole, on toast, or even as a creamy addition to smoothies.
Vitamin K:
This essential vitamin is crucial for maintaining healthy blood clotting and bone health. Some of the best plant-based sources of Vitamin K include leafy greens like kale and spinach. Kale is an excellent source of Vitamin K, and it can be enjoyed in salads, smoothies, or even as a crispy snack when baked into kale chips. Spinach is another great option for getting your Vitamin K fixed, and it can be enjoyed in sandwiches or smoothies.
Folate:
and spinach. Sweet potatoes, for example, are not only delicious but also packed with Vitamin A in the form of beta-carotene, which the body can convert into retinol, the active form of Vitamin A. Carrots, too, is an excellent source of Vitamin A, and they can be eaten raw, cooked, or even for a quick and easy Vitamin A boost. Spinach is another great option for getting your Vitamin A fix, and it can be enjoyed in salads, sandwiches, or even smoothies.
Iron:
Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. Plant-based sources of iron include beans, tofu, quinoa, lentils, and fortified breakfast cereals.
Calcium:
Calcium is essential for strong bones and teeth. Plant-based sources of calcium include kale, broccoli, and fortified plant-based milk.
Omega-3 fatty acids:
Omega-3 fatty acids are important for heart health and cognitive function. Plant-based sources of omega-3 fatty acids include flaxseed, chia seeds, and walnuts.
In conclusion, vitamins are essential for maintaining good health and preventing a wide range of diseases. By including a variety of plant-based sources of essential vitamins, and taking supplements if needed, individuals following a plant-based diet can ensure they are getting the nutrients their body needs to function properly.
How to find out if you have enough essential vitamins in your body
There are several ways to determine if you have enough essential vitamins in your body.
1. Blood Tests: The most common and accurate way to test for vitamin deficiencies is through a blood test. Your doctor can order a blood test that will measure the levels of various vitamins in your bloodstream. Based on the results, your doctor can determine if you have any deficiencies and recommend a course of treatment.
2. Physical Examination: Your doctor may also perform a physical examination to look for signs of vitamin deficiencies. For example, if you have a deficiency in Vitamin D, your doctor may notice that you have weak or brittle bones. If you have a deficiency in Vitamin B12, your doctor may notice that you have a swollen tongue or a pale complexion.
3. Diet and Symptoms: You can also monitor your own diet, and pay attention to symptoms that may indicate a deficiency. For example, if you are not getting enough Vitamin C, you may have a weakened immune system and get sick more frequently. If you are not getting enough Vitamin B12, you may have fatigue, weakness, and numbness in your hands and feet.
It's important to note that some symptoms like fatigue, weakness, or muscle pain can be caused by various factors, and it's always better to consult a healthcare professional to get an accurate diagnosis.
Did you enjoy or find this blog helpful? Please LIKE and SHARE with your fellow plant-based friends.
Yours truly xx
Suzanne Saleh,
Plant-based Coach